12.21.2018 / By Jenne / 19 Comments
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This year has been a long and wonderfully busy one for me. My cookbook was released on February 6, I got married on April 29, I got pregnant a little while after that (my baby is due early next year!), and so many smaller wins on top of that. One of the things I’m most grateful for in 2018 is my great health through all of the busy days, constant travel, many months of pregnancy, and restless nights. I’ve had a couple annoying health things––well, basically just dealing with moderate morning sickness for 7 weeks in the first trimester of my pregnancy––but I came out of it so strong thanks to my whole food vegan diet and lifestyle.
Throughout the year I’ve used food, exercise, and mindfulness to give myself the energy, immunity, and positivity to make the most of every day. And one of the meals I’ve loved the most in 2018 has been this nutritious and nourishing tempeh tikka masala!
When I was a kid chicken tikka masala was my favorite thing to order at Indian restaurants. I loved the rich, creamy gravy, and the beautiful red color. Unfortunately it always gave me a stomach ache because like most of us I could never digest milk from another animal. Fast forward to 2018, and I discovered this vegan tikka masala sauce recipe on the Vegan Richa blog. I tried it once, and have made it at least once a week ever since. The sauce has all the good stuff I remember from the chicken tikka masala I loved as a kid: it’s creamy, tomato-y, and full of complex spices. It’s totally comfort food, and at the same time it’s totally healthy! In addition to the fiber- and protein-rich tempeh, this tikka masala has vitamin-rich sweet potatoes, and cancer-fighting cauliflower. Every ingredient boasts its own nutritional benefits. It’s no wonder this comes out as one of my favorite recipes of 2018!
Let me know what you think about this tempeh tikka masala!! Hopefully it’ll become a favorite in your home too 🙂
Jenné
This tikka masala sauce recipe was adapted from Vegan Richa.
Find my vegan naan recipe here.
Prep Time 10 minutes mins
Cook Time 45 minutes mins
Total Time 55 minutes mins
Ingredients
- 1 head cauliflower cored and chopped
- 1 large sweet potato cubed
- 3 tablespoons grapeseed oil
- 1 teaspoon turmeric powder
- 1 teaspoon smoked paprika
- 1 teaspoon ground coriander
- 1 ½ teaspoon garam masala
- 6 cloves of garlic minced
- 1 inch fresh ginger minced
- ½ yellow onion diced
- 1 red bell pepper diced
- 1 28 oz can of diced tomatoes
- ¼ cup coconut milk or coconut cream
- 1 cup vegan yogurt plain & unsweetened
- 1 package tempeh cubed
- 1 teaspoon salt
- ⅓ - ½ teaspoon cayenne pepper
- Cooked white or brown rice
- Cilantro
Instructions
Preheat oven to 375°, and line a baking sheet with a silicone mat or parchment paper.
Toss the cauliflower with 1 tablespoon of grapeseed oil, and spread evenly over the baking sheet.
Do the same with the sweet potato on a separate baking sheet.
Sprinkle on some salt.
Roast for 35-45 minutes, until the vegetables are tender.
Instant Pot Instructions
Turn the Instant Pot onto sauté and add 1 tablespoon of oil to the pot.
Once warm add the turmeric, paprika, coriander, and garam masala and toast for 15 seconds.
Then add the garlic and ginger and stir well to sauté for another 15-30 seconds.
Add the onion and pepper, and continue to sauté until onions soften.
Add the diced tomatoes, coconut cream, yogurt, tempeh, and salt.
Cancel the sauté setting, place the lid on the Instant Pot, and set it to pressure cook for 12 minutes.
Allow it to natural steam release for at least 10 minutes.
Release any remaining steam, and remove the lid.
Add the roasted vegetables, and stir. Season to taste with more salt if needed.
Serve over rice with cilantro and an extra drizzle of non-dairy yogurt.
Stovetop Instructions
Warm 1 tbsp grapeseed oil in a large pot over medium heat. Add the spices to toast for 15 seconds. Then add the garlic and ginger and stir well to sauté for another 15-30 seconds.
Add the onion and pepper, and continue to sauté until onions soften.
Add the diced tomatoes, coconut cream, vegan yogurt, tempeh, and salt.
Bring to a low simmer, then place a lid over the pot and cook for 40 minutes.
Add the roasted vegetables, and stir. Season to taste with more salt if needed.
Tried this recipe?Let us know how it was!
FAQs
First, cut your tempeh into whatever shape you like, then add it to a steamer basket set in a saucepan or Instant Pot with about half an inch to an inch of water. Cover and steam over high heat on the stove for 15-20 minutes, or use the Instant Pot's “steam” function to steam on high pressure for 4-5 minutes.
Do you have to soak tempeh before cooking? ›
Its naturally bitter and earthy flavors make raw tempeh quite unappetizing. To enjoy tempeh to the fullest, I always recommend soaking it in a marinade and/or pan-frying it with a tart, sweet, and salty sauce.
How do you cook tempeh without killing probiotics? ›
Doesn't cooking tempeh kill the good bacteria? Just on the outside. As long as the internal temperature doesn't get too hot the probiotic stimulators will remain alive. That's why we recommend you don't cook in the microwave.
Can you over cook tempeh? ›
When cooked, tempeh should have a chewy, meat-like texture. If it's rubbery, that means it's probably overcooked. It's a delicious and healthy way to replace meat in stir-fries, salads, wraps, sandwiches, and Bolognese dishes, but it may take time and practice to get it right.
How long do you steam in Instant Pot? ›
Set the cooking time using the plus or minus keys.
Generally, most veggies steam in as little as 1 to 5 minutes, but root veggies typically take longer. However, frozen veggies will need a longer steam time than fresh veggies. Similarly, most seafood cooks in 1 to 5 minutes.
How long should tempeh be steamed? ›
Cut the tempeh into cubes, place in a steamer basket, and set over a pot with 1-inch of water. Bring the water to a simmer, cover, and let steam for 10 minutes. This helps it become tender and ready to soak up more flavor from the marinade.
How to know when tempeh is done? ›
A: Tempeh is done when it holds together firmly in a solid cake. It will be entirely covered in white mold and may have spots of black or grey mold as well, especially near the holes in the bags. It will also have a pleasantly nutty aroma and feel warm without the aid of any heating devices.
Can you eat tempeh straight from the package? ›
Tempeh should be cooked before being eaten and should not be eaten raw.
Why add vinegar to tempeh? ›
Adding vinegar lowers the pH and prevents the growth of unwanted bacteria. Add the tempeh starter: Sprinkle the tempeh starter over the beans and mix for about a minute to distribute evenly.
Can you eat too much tempeh? ›
“It's completely safe and healthy to eat up to two to three servings of soy products, such as tempeh, daily,” says Palmer. Of course, if you're allergic or sensitive to soy, you'll want to avoid it.
As they point out, if tempeh ferments for even just a little too long the bitter flavours of lactic acid bacteria and acetobacter (a microbial companion to vinegar) overwhelm the mushroomy flavour of the rhizopus oligosporus used to make tempeh.
What is the downside of tempeh? ›
Perhaps the only downside to tempeh is its calorie count is higher than tofu's, but the nutrients it packs more than make up for this. But tofu is not without its advantages. Because tempeh is often made with additional ingredients, it may not be gluten-free, so keep that in mind if you have dietary restrictions.
How can you tell if tempeh has gone bad? ›
HOW WILL I KNOW IF MY TEMPEH HAS GONE BAD? Good tempeh is firm with a thick, white mycelium and it has a mushroom-like aroma. Signs of spoilage are a slimy, sticky or mushy texture. Dark brown beans without mycelium, bad odors, and pink or green discolouration indicate that tempeh has gone bad.
How to get rid of bitterness in tempeh? ›
If you find tempeh to be too bitter straight out of the package, steaming it can help. Place sliced tempeh in a saucepan and cover with water or vegetable broth. Bring liquid to a boil, reduce heat, and simmer for 10 minutes.
How do you steam soybeans in the Instant Pot? ›
The soybeans need to be soft and cooked before you use them in recipes. To soften them up, I soaked two cups of dry soybeans for 4 hours in water, then put the soaked beans into the Instapot with 6 cups of fresh water. I set the instapot for 14 minutes of pressure cooking on high. They came out perfect.
Can you steam can in an Instant Pot? ›
They acknowledge that instant pots are unsafe for pressure canning (as of 2023). While instant pots can be used for water bath canning, which can preserve high-acid foods like jams, jellies, fruit, and pickles, they cannot be used as a pressure canner to preserve low-acid foods like meat, vegetables, and soups.
Can you steam in an Instant Pot without a steamer? ›
Allow the water to boil
After adding the water to the inner pot, turn on the SAUTE MODE-NORMAL and set the timer to 5 MINUTES. Wait for the water to begin boiling. Begin the steaming process only after the water has started to boil. You can steam in an electric pressure cooker without a steaming basket too!
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